top of page

How to Stop the "Neck Hump"

This is a VERY common question I get asked as a physical therapist, and typically by you ladies.

neck pain, neck tension, office worker, how to stop neck hump

As we age, our posture naturally starts to change depending on many factors including: profession, types of workouts, daily habits and past injuries. However, one of the biggest culprits is how much we look down in our daily life!!

Looking down at the computer screen, the phone, the kids, while cooking, while cleaning and while watching TV....if these are a part of your daily habits imagine how all of that time looking down adds up! This can put strain on the muscles, ligaments, and joints of your neck (cervical spine) and upper back (thoracic spine).

text neck from looking down, neck pain, neck hump

"We are what we repeatedly do. Excellence, then, is not an act but a habit."--Aristotle

This is the main reason people develop a "hump"-- where the base of the neck joins the upper's our daily habits!! This the is the major area to focus on if you truly wish to change your posture and it's going to take intentional focus and hard work.

Below are my favorite suggestions on ways to set yourself up for success on a daily basis:

  • Bring your phone up to your eye level versus looking down.

  • Master your desk set-up (see more here).

  • Limit your screen time daily!

  • Perform exercises that counter the tightness in the front of the neck and chest.

  • Take breaks (at minimum every 1 HOUR) throughout the workday or studying to stand up and move your body.

  • Strengthen your neck and upper back so it can withhold supporting your neck all day.

Try some of these changes out and start to see changes over time. Remember, your posture did not get like that overnight, so it will take time to change too!

If you are not only trying to stop the "neck hump", but also are experiencing pain, headaches or tension...schedule an appointment with a physical therapist by texting 615-982-4062 or emailing so you can start feeling better now!

3 views0 comments

Recent Posts

See All


bottom of page